Building Bigger Triceps and Biceps by Chase Karnes - New Article!

[Joe Black]

Let's be honest, building an impressive set of guns is quite possibly the sole reason you first set foot in the gym. The baggy sleeves on that small T-shirt just weren’t doing it for you right?

Unless you are one of those genetically blessed gunslingers you see walking around your local gym, then arm training can be a little more complex and tricky.

Luckily Chase Karnes is about to share his eight best tips for building bigger triceps and biceps!

READ HERE

Discuss and Enjoy

[Shemz]

<3 rope or towel chin-ups. That aside, in my experience, forearms are almost always the weak link.

[Off Road]

Another great article Chase.

[Pure Water]

How many of you guys use chin-ups/pull-ups for a bicep workout?

I've been using chin-ups in my back workout for the longest time. Should I switch it out and do something else?

[Iplan]

How many of you guys use chin-ups/pull-ups for a bicep workout?

I've been using chin-ups in my back workout for the longest time. Should I switch it out and do something else?

I do chinups (palms facing in) for biceps as the first exercise 5 set for arms. Then switch to dumbell curls (hammer & normal) as a supersets. Usually do 3 sets of those.

I just started that about 3 weeks ago, and I like the 'pump' I'm getting, but my arms have a long way to go.

I'm going to try the grip suggestions as well.

[JRider23]

I enjoyed this article. I do a full body routine and only have 1 day of direct biceps (curl variants). I've noticed that chinups and rows are hitting my bis hard enough to only need 1-2 exercises dedicated fully to biceps.

Also pure, regardless of whether you hit chinups primarily for back or bis, they'll hit both

[Pure Water]

Since chin-ups work your biceps so much, should I use it only in my bicep workouts? I've been doing chin-ups with my palms facing me and my palms facing each other for my back workouts ever since I started doing chin-ups. Should I switch to pull-ups, although I can only do 5-6 reps for my first set? Or should I do lat pull-downs instead until I get strong enough to do more reps on pull-ups?

HELP!

[Chase Karnes]

Another great article Chase.

Thanks!

[Chase Karnes]

How many of you guys use chin-ups/pull-ups for a bicep workout?

I've been using chin-ups in my back workout for the longest time. Should I switch it out and do something else?

I like to alternate myself or a client between the two.

So for example: do 4 weeks of chin ups. Then switch to 4 weeks of pull ups. Then back to chin ups, etc.

And don't forget about the many grip varations (close grip, wide grip, neutral grip, etc.)

[Chase Karnes]

I enjoyed this article. I do a full body routine and only have 1 day of direct biceps (curl variants). I've noticed that chinups and rows are hitting my bis hard enough to only need 1-2 exercises dedicated fully to biceps.

Also pure, regardless of whether you hit chinups primarily for back or bis, they'll hit both

Thanks for the feedback!

[Chase Karnes]

Since chin-ups work your biceps so much, should I use it only in my bicep workouts? I've been doing chin-ups with my palms facing me and my palms facing each other for my back workouts ever since I started doing chin-ups. Should I switch to pull-ups, although I can only do 5-6 reps for my first set? Or should I do lat pull-downs instead until I get strong enough to do more reps on pull-ups?

HELP!

You can use them on either really. If you train your back one day and your biceps the other its really up to you. Regardless of which day you use them your biceps will still be getting hit on back day as well.

I'd recommend using pull ups for back also. Since you can currently only perform 5 or 6 just do sets of 2s or 3s and shoot for a total number. Then increase the total number over time.

Lat pull downs are a good way to hit the same area as a pull up with some more volume when you aren't able to perform many reps. If your training program calls for say 3 x 10 on pull ups and you can only do 5 I'd recommend lat pull downs.

[Pure Water]

You can use them on either really. If you train your back one day and your biceps the other its really up to you. Regardless of which day you use them your biceps will still be getting hit on back day as well.

I'd recommend using pull ups for back also. Since you can currently only perform 5 or 6 just do sets of 2s or 3s and shoot for a total number. Then increase the total number over time.

Lat pull downs are a good way to hit the same area as a pull up with some more volume when you aren't able to perform many reps. If your training program calls for say 3 x 10 on pull ups and you can only do 5 I'd recommend lat pull downs.

What I've been doing the last little while has been chin-ups for 3 sets to failure for my back workout. I also do 1-2 sets of hammer curls at the end of my workout for my biceps. My current goal is to bulk. But like you said, I'll probably switch to either pull-ups or lat pull-downs. Also, for my compound exercises, I do sets of 6-8 reps, is that how much I should be aiming for when doing pull-ups?

[Chase Karnes]

What I've been doing the last little while has been chin-ups for 3 sets to failure for my back workout. I also do 1-2 sets of hammer curls at the end of my workout for my biceps. My current goal is to bulk. But like you said, I'll probably switch to either pull-ups or lat pull-downs. Also, for my compound exercises, I do sets of 6-8 reps, is that how much I should be aiming for when doing pull-ups?

Over time you should train in different rep ranges- even with "bulking" being your main goal. But the 6-8 rep range is fine.

[marleau]

Can I use this routine for all uper body workout

[Chase Karnes]

Can I use this routine for all uper body workout

Yes, you can do that.

[Pure Water]

I have a question, my routine is right now is all equal. If I do chin-ups for my bicep workout, I'd be doing a tiny bit more for my back than my chest and a legs. Should I worry about this? Or is it just one of those "don't worry about it" type things?

[Chase Karnes]

I have a question, my routine is right now is all equal. If I do chin-ups for my bicep workout, I'd be doing a tiny bit more for my back than my chest and a legs. Should I worry about this? Or is it just one of those "don't worry about it" type things?

I wouldn't worry about it. It's not a big deal.

You could add in some more upper body pushing work if you'd like though.

[depotman]

How many times a week do you recommend this workout be done, or rather how often?

[Chase Karnes]

How many times a week do you recommend this workout be done, or rather how often?

Once a week. You could combine it with a split routine, upper/lowers or even full body workouts.

Examples of all 3 below:

Day 1: Arms (From article)
Day 2: Off
Day 3: Chest/Shoulders
Day 4: Off
Day 5: Back
Day 6: Quads/Hams/Calves
Day 7: Off

Day 1: Upper Body - Arms (From article)
Day 2: Off
Day 3: Lower Body
Day 4: Off
Day 5: Upper Body - Chest, Back, Shoulders
Day 6: Off
Day 7: Off

Day 1: Full Body
Day 2: Off
Day 3: Full Body (1 Lower body movement + Arms (From article)
Day 4: Off
Day 5: Off
Day 6: Full Body
Day 7: Off

[depotman]

Chase,

Really loving your arms workout from the article. Great combination of exercises and my arms are definitely seeing the benefit. I have currently been doing it for 6 weeks now. Do I need to change anything up and ramp down the intensity like you mention in the article or am I okay doing the following for a bit longer?

A1 Close Grip Bench 5 x 4-6 reps
A2 Pull Ups 5 x 4-6 reps
B1 Dips 4 x 8-11 reps
B2 Wide Grip Curls 4 x 8-11 reps
C1 Tricep Extensions 3 x 9-15 reps
C2 Hammer Curls 3 x 9-11 reps

I am going to take your advice and do a body split setup. Any ideas on a Chest, Back, Shoulders workout?

Here is how my week will look -

Mon - Play B Ball for 2 hours
Tue - Arm Workout from article
Wed - Play B Ball for 2 hours
Thurs - Lower Body Vertical Jump Training
Fri - Chest, Back, Shoulders
Sat - Lower Body Vertical Jump Training
Sun - Off